Warm up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists

5. Bicycles

6. Superman

Partner WOD

5 rounds of:

In a ping pong fashion

2x 20 second sprint

2x 5 pull ups

2x 5 burpees

2x 5 v ups